This time, my plan is to complete the Jianning Golden Ring Mountain 100 km cross-country race in 16 hours and win the Golden Wolf trophy (Xiamen completed the cross-country race in 19 hours last year and won the Silver Wolf trophy in 5 1), which is nearly four hours higher than the previous year. Without systematic, scientific and intensive training, it is definitely impossible.
The competition time is 65438+February 1, and now there are 37 days left. The training plan is one week before the competition, and now we will start the complete 30-day sprint training immediately.
During the National Day holiday, I was busy going out, visiting relatives and friends and drinking a lot. I got up at 4: 30 this morning, set out to run the mountain at 5: 00, ran 22 kilometers and climbed 2000 meters in five and a half hours. What concept, not the gym concept, is that I climbed nearly 700 floors and ran away, which is considered as venting my alcohol.
Starting tomorrow:
Training once a week in the mountains, 30km+, climbing 2500m+
Climb stairs every day.
1 lower limb training
There should be ten kilometers of road running training every day.
② Leg strength training three to four times a week.
3 core training once, core training public welfare training camp. I held the122nd session in Zhangzhou. This kind of training has a good effect on strengthening leg muscle endurance. For details, please refer to the core strength public welfare training of Zhangzhou Long-distance Running Association.
Leg strength training, mainly needs to strengthen the whole thigh muscle group, front side, back side, inside and outside, and the goal of hard pulling on one leg can reach 150 kg a group of ten times and four groups a week before the competition.
The quadriceps femoris and gluteus muscles also need to be strengthened deliberately, because the muscle mass of upper limbs increases and the weight increases after fitness, which causes more burden on the knees of lower limbs. There is a strong sense of oppression when running down the steps for a long distance. In the short term, we should pay close attention to improving and slowing down meniscus injury.
Gluteal muscles are divided into lunge squat, weight-bearing squat, weight-bearing buttock push, one-legged buttock bridge, and side leg lifting of gluteus medius.
Improvement of endurance stability and endurance training of medial thigh muscles
2 Upper limb training
① Focus on waist and abdomen.
Abdominal muscle training every day, various variants of abdominal muscle movements.
Lower back training, starting from both ends of the back, aiming at the lower back.
② Shoulder and back
Carrying 15kg water bag backpack for a long time will make trapezius muscles, shoulders and back muscles very tired.
Concentrate, shrug
Posterior scapula tightening, large muscle group training
Shoulder and back training, the posture is straighter, there is no hunchback in the chest, and maintaining a good posture makes the spine more likely to face long-term running.
3 arm strength
Brachial muscle training is needed to pull branches and climb poles to support the ground.
Finally, the spartan bobby jumps training, at the end of 100 every day, in good condition for 200. This is to prepare for the Spartan competition on February 22, 65438.
Come on!
Go, go, go.
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